Get Ready to Diet

Being ready to lose weight involves many things. There is definite preparation to be done, and without the right kind of preparation, it is unlikely that you will be able to maintain your weight-loss effort.

If weight control is a serious issue in your life, you need new awareness and insight into your problem before you can solve it. A one-sided food solution superimposed on a multifaceted problem is doomed to fail. Even the best techniques won't be effective if you are not prepared to change.

Don't equate action with change. Taking action may be the most visible, obvious step to you and to those around you. But there are things that need to happen before you take an action like starting a diet. Here are some things that will help you get ready.

Try to make your goal crystal clear. One way to do this is to imagine a time in the future, maybe the moment when you step on the scale and the number reads the way you want it to read. Then, in your mind's eye, conjure an image of yourself at this weight. Try as much as possible to keep this image in your mind's eye. This will help you keep your goal in front of you.

Use this visualization technique often. Now that you can see your goal clearly, begin to think about your feelings, your self-image, your attitudes, the pressures in your life. Consider whether any of these things have been getting in the way, keeping you from achieving your goal. Make a list of those things that you think may be undermining your desire to lose weight.

Consider what your real needs are. Are you meeting your needs in other areas of your life? Write down ways in which overeating may be an attempt at meeting these needs. Then you can think of ways to answer your needs that would be much more effective in your life than overeating.

Think about three times in your life when you had the most trouble controlling your weight. Try to remember if there was anything stressful going on at those times. If there was, see if there is a connection between those stresses and your eating. This will give you greater understanding of your eating patterns.

See if you can team up with a friend who is also interested in losing weight. You can decide to lean on each other, take courage from each other, listen to each other, help each other over the rough spots. This kind of helping, supportive relationship will strengthen your commitment, give you courage, and make the process more enjoyable.

Consider which food plan out there is best for you— not the latest, trendiest, best-selling diet— but the one that will best fit in with your own lifestyle, your own needs, your own comfort. You might want to ask other people what their experience has been with certain diets. You might even decide to create a food plan yourself, one that is totally tailored to you.

When you get going on this kind of comprehensive thinking, your diet effort will pack much more of a punch. Having the power of good, constructive thought behind you can mean the difference between yet another diet failure and real, lasting weight-loss success

How to Mentally Prepare for a Diet

Starting a diet can be daunting, especially if you have not mentally prepared yourself for the change. When you're in the right place mentally it is easier to begin a diet and health program that you will follow. By preparing yourself you can have more luck following the correct diet for you and avoid falling off the wagon.

Steps

1. Understand why you want to or need to begin a diet or lifestyle change. Make a list of all the things you want to change and why you want to change them.
2. Research the various diet options and decide which method will realistically work for you and your lifestyle.
   • Just because a diet works for a friend doesn't mean it's the correct plan for you.
3. Consider your schedule. Figure out what eating plan and exercise plan will be logical and easy for you to stick to.
   • Running everyday may be great but if you're too busy to keep it up you may want to consider running some days and doing other activities that you can squeeze into your schedule.
4. Keep it simple. The diet and exercise plan that is the easiest for you will probably be more successful than a plan you don't have time for or don't fully understand.
5. Schedule time to speak with a physician, trainer or nutritionist. If you talk to them now you have a better chance of starting your diet on the right foot.
   • These meetings will help you find the motivation you need and you'll be able to make smarter decisions.
   • Make informed decisions about the direction of your plan instead of deciding as you go.
   • Talking to the professionals early will help your plan to be successful from the start.
   • Be honest with anyone you speak with. If you hate jogging, can't cook or have other issues it is better they know so they can advise you of alternate options. Plan your diet on the options that work best for you.
   • If they give you a generic plan that would work but isn't for you, let them know. Remember, you're paying them to help you and not to regurgitate the standard diet plan.
   • Your insurance or work place may cover the cost of visiting health or fitness professionals. Ask. Many hospitals and health clinics offer free consultations with nutritionist or other health specialist during fitness and health campaigns. #*If nutrition and portion control is your weakness, meeting with a professional can help you understand how to select and prepare your food. The cost up front will be worth it if you are finally able to understand. Think of it as an investment.
6. Make sure you're speaking with a real trainer or nutritionist. Ask about credentials. Beware of the minimum wage, sales-based "trainer" that gyms have on staff. If their goal is to sell you a membership you should consider them a sales person and not a real trainer.
   • Make sure this is someone you enjoy speaking to, who understand and who will motivate you with either knowledge or enthusiasm. If they're too pushy, you can't understand them or they don't offer a custom plan you should look for someone else.
   • Take notes and keep them in your calendar. You can refer back to these to notes if you need motivation or to refresh your memory on the instructions.
7. Buy a calendar to dedicate to your diet and exercise plan.
   • Keep a diary of your eating habits now. You'll be motivated by your change once you get started.
   • Use it to keep appointments with trainers, nutritionist and other exercise or diet professionals.
   • There is software available that can be downloaded to your PDA and your desktop for recording your progress.
   • Look for a planner or calendar with room to write the details. Check discount centers and dollar stores for a good buy. It doesn't have to be fancy. Buy something that will be easy for you to carry around daily.
   • You should record your food and exercise every day. Include calorie, fat or carb count. Take a calculator to keep a running tally.
8. Sit down with your calendar and decide a good start date for your new diet and exercise plan
   • Give yourself time to purge the junk from your refrigerator, freezer and pantry
   • Plan ahead so you can be successful from day one
9. Plan a shopping trip the days before your diet begins to pick up the foods, protein supplements, vitamins and water you'll need to have stocked.
   • Take a good list to the store so you can see your meal plan and get the necessary ingredients.
   • Check health and fitness magazines or cook books for healthy alternatives to your favorite recipes.
   • Keep your meals colorful. The more color in your diet the healthier it usually is. Buy most of your food from the produce section.
10. Stock your your kitchen with the tools you'll need. Buy storage bowls and containers for your fresh and healthy food to keep it fresher longer. You should have purged your refrigerator and pantry of junk food so you'll have room to store the good foods. Make sure you have the pots and pans, steamer baskets, etc. to prepare your healthy foods. A grill pan is a great option if you don't have access to an exterior grill.
    • Buy olive oil or look for non-fat sprays.
    • Add fresh herbs and limit salt
    • Buy Ziploc bags to keep snacks and leftovers or to pack a healthy lunch.
    • Make sure you have measuring cups, and a dietary scale, if possible, so you can get a grasp of your portions. Practice measuring serving sizes and portions before you start your diet so you won't be slowed down with the new process of preparation. With a little practice you will be able to judge the portions by sight but it's great to measure for the most accurate result. Of course, you'll need measuring cups to prepare those new and healthy recipes.
11. Find your motivation! People diet and exercise for different reasons. Decide what your reasons are and act.
    • If you're wanting to lose weight and inches you can hop on the scale. Try on those "skinny" clothes in your closet. Remind yourself what you want to change and how you can go about changing it.
    • If you're wanting to have more energy, have better heart health, etc. You should take a good inventory of your current habits and what's wrong.
12. Reward success! Think of ways you can reward yourself when you meet small goals.
    • Avoid buying clothes until you reach your target weight. If your cholesterol drops or you can run 20 minutes longer you can reward yourself with a new bicycle or running shoes.
13. Think about your reward system before your diet begins. Write your goals on your calendar and stay motivated to meat those goals. By mentally preparing now and scheduling your plan you'll have a better chance of starting strong.
    • If you can make it all week without cheating you can reward yourself with a facial, massage or other health improvement. Avoid using a successful week as an excuse to cheat.
14. Plan your "Cheat Meal" ahead of time. When you decide on a whim that you'll cheat on a certain meal you'll likely continue to cheat that week. Know which meal of the week will be your meal to cheat. Brunch on Saturday? Dinner with your family on Thursdays? Decide a day that will be consistent most weeks. In case of a special event, wedding, holiday meal, just adjust your cheat meal for that week and return to normal the next week.
    • The occasional cheat meal is a way to keep cravings under control and keep your morale in check.
    • A cheat meal and not a cheat day will allow you one meal per week to go nuts and eat the meal you crave. When a craving starts, just add that food item to your cheat meal wish list. It makes coping with the craving for specific foods easier. By using a whole day to eat poorly you could ruin your progress or set yourself back by weeks. Limit it to one meal per week.
    • Perhaps plan your cheat meal on your day off, a weekend lunch or if you gather with friends weekly, allow that meal to be your cheat meal.
    • Having a "Cheat Day" can ruin your progress.
    • Be as consistent as possible. Plan them for a specific meal on a specific day. It's easy to plan too many or plan them too often when you don't have your calendar.
15. Try out some gyms in your area if you don't already have a membership.
    • Consider if you will be traveling there from work or home and look for a gym that makes going easy
    • Look at gyms around the time you will be attending. If it's too crowded, a meat market, poorly staffed or too difficult to reach in traffic you may want to consider another location.
    • Call and schedule an appointment with someone at each of your gym options. Consider what is important to you. Weigh your likes and dislikes.
    • Most gyms offer you a free visit and a session with a "house trainer". Take advantage of the complimentary offer but remember these "trainers" are usually sales people with limited training in exercise.
    • Weigh your options and decide on a gym that is right for you.
    • Get signed up and make a few low pressure trips to get familiar with the equipment and facilities before your diet start date. When you do start your diet you'll be familiar with the gym, less lost and can keep your motivation to continue.

Tips

• Because your really planning the start of your diet you can make sure you're as mentally prepared as possible. Start your diet at a time when you can focus on your progress. You may find it best to wait until after the holiday or during a busy time at work. Don't make it harder than you have to.
• Some gyms offer several free visits. Try the different gyms out to see which works for you. Take time before your diet start date to visit and try out some of the equipment. Get a feel for the crowd while you're there.
• Look for a workout buddy and plan your diets together. Make sure it's someone who can stay motivated. If possible, look for someone who has already had success and is already eating better and exercising. Having a good mentor is a great way to stay motivate.
• Because you'll be eating healthier, you'll be shopping for fresher foods. Plan on making more frequent trips to the grocery store. By shopping the exterior walls of the store, and staying away from the interior aisles you can avoid most of the processed foods. While you're in your grocery store, start looking at the healthy food options, check online for recipes so when you go back, you'll know exactly what to buy.
• Let your lunch buddies and family know about your upcoming plan. Let them know you'll need support and ask they don't encourage poor eating habits.
• Make this a family project. Get rid of all the junk food in the house and don't buy more. Replace junk with healthy foods. It's easy to reach for the kids' junk food and get off track.
• If you must meet friends or family out for meals, suggest places where you can find healthy alternatives that work for your new eating style. Check websites of local restaurants and your favorite places. Get an idea of what menu options will work for you. Most larger restaurants will post nutritional information on the websites or have it available by request. Do your research and you can still enjoy meals out with friends.
• Don't be afraid to ask for a to-go box at the beginning of the meal. If the portion is too large, you can move the excess to the to-go box so you aren't tempted to over-eat.

Warnings

• Consult with a physician before starting any diet or fitness plan.
• Beware of diet plans that offer results which seem too good to be true. Look for a logical plan that includes a healthy diet and exercise.

Related wikiHows

• How to Begin the New Atkins Advantage 12 Week Program
• How to Prepare for the Atkins Diet
• How to Be More Mentally Aware
• How to Be Positive
• How to Stock a Vegetarian Pantry
• How to Choose the Most Important Organic Foods
• How to Take Your Dieting Friend out to Lunch

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Mentally Prepare for a Diet. All content on wikiHow can be shared under a Creative Commons license.

How to Make Calves Smaller

When attempting to obtain leaner, thinner legs, it's easy to become frustrated with diet and exercise. While the goal is smaller calves, exercise can sometimes actually yield bulkier calves. To avoid this inadvertent muscle buildup, read the following article, which details the appropriate exercises for how to make calves smaller.

Steps

1. Undertake a regular cardiovascular exercise routine.
   • This routine can comprise any combination of running, swimming, walking or jogging. Focus on exercises that require a heel to toe motion, which elongates calf muscles. Walking and swimming are particularly effective for toning calf muscles without causing too much stress on the body.
2. Avoid running up hills, which builds rather than tones muscles.
   • Lift leg weights doing a lot of repetitions using small weights.
3. Avoid heavy weights completely as fewer repetitions with heavy weights will make your calves overly bulky and muscular.
4. Stretch daily, particularly before and after workouts.
   • This not only helps elongate the calf muscle, but it also prevents injury while exercising.
5. Take up yoga to focus on strength and stretching, both of which can help make calves thinner.
6. Jump rope for short periods of time.
   • Jumping rope causes you to jump on the toes and balls of your feet. Both actions tone calves.
   • If possible, do double jumps (passing the rope under your feet twice for every single jump). This slims legs even faster.
7. Refrain from jumping rope for extended periods of time as this can add unwanted bulk.
8. Do squats, using just your body weight as resistance.
   • Adding extra weight when squatting can add bulk to calves.
   • For added balance, extend both arms directly in front of you, parallel to the floor. Orient palms towards the floor.
9. Rotate these calf-slimming exercises randomly throughout the week.
   • Muscles quickly become accustomed to repeated exercise routines, and when your muscles become used to the workout, it makes the exercise less effective.
10. Eat a low-fat diet.
    • In conjunction with the proper exercise routine, this will help you reduce calorie and fat intake and increase positive muscle development.

Tips

• Remember that genetics also plays a part in the size and proportion of your calf muscles. If you are predisposed to larger calves, it may be that much more difficult and time consuming to make calves smaller.
• Have your walk analyzed by a trained physician or physical therapist. It may be possible that you're overemphasizing the use of calf muscles when walking, which contributes to bulky calves. By strengthening your shin muscles, it is actually possible to achieve leaner, thinner calves.

Warnings

• Consult a physician before undertaking a new exercise regime or dietary plan. This is especially true if you have any potentially conflicting health concerns such as diabetes.
• Avoid walking in high heels for extended periods of time. In addition to potential foot and back problems, walking in high heels can contribute to calf muscle development.

Things You'll Need

• Weights (light)

Related wikiHows

• How to Do a Downward Facing Arm/Leg Exercise
• How to Get Big, Masculine Legs
• How to Get Your Legs and Butt in Shape
• How to Play Sooner After Pulling Your Hamstring
• How to Do Leg Lifts

Sources and Citations

• http://www.superskinnyme.com/Slim_Calves.html
• http://realwomensfitness.com/lower-body-exercises/the-best-calf-exercises-to-get-you-sexy-legs/
• http://timeforthenewyou.com/legs/how-to-get-skinny-calves

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Calves Smaller. All content on wikiHow can be shared under a Creative Commons license.

How to Select a Plus Size Wardrobe

This brief guide will provide you with all the guidance you need to craft a wonderful plus size wardrobe from just the right selection of plus size apparel. If you follow the steps in this guide you will find yourself getting more compliments on how fabulous your apparel looks and less on having your friends stage a fashion intervention.

Steps

1. Ditch Unshapely Plus Size Clothing Looks. Do not be satisfied with shapeless oversize outfits ever again. Ungraceful clothing hides your complete appearance positive and unfavorable. Find clothing styles that highlight the best fuller shape attributes and disguise those you do not prefer. Garments missing the proper tailoring are almost always going to make your shape seem larger than it actually is.
2. Black Is Not the Most Flattering or Slimming Color for Fuller Shapes. Black colored pants, clothes, skirts and other plus size clothing is not necessarily the most slimming or figure flattering on a woman's body. A desirable outfit is as much about appropriate styling, tailoring and general fashion as it is about hue. Monotone shaded apparel can be nearly as flattering, or even more, than plain old dull black. Using additional colors around your face will bring focus to your skin shade, face shape and eye coloring. Black is liable to wash out most skin color. Stores where you'll find the right little black gown in plus sizes are Kyonnia Klothing, Avenue and Zaftique.
3. Try Buying Online To Order Apparel Stores with Plus Sizes and Designer Variations. Don't worry too much if the local shop doesn't carry a large enough variety of plus size clothing within their fashion selection, designs and sizes that you like. Try internet shopping at among the list of various girls clothing website pages exclusively personalized to the needs to plus size figured ladies. There are lots of clothing designers that provide their designs only on the Internet. Listed here are a couple of my favorites: Catherines, Arden B ., Jessica London. If you like a little more current or sexy style, try Torrid or Size Appeal.
4. Tapered Pants and Denim Jeans Don't Look Good on Any Woman, Plus Sized or Skinny. Just because pant in addition to jean creative designers continue to carry tapered leg pant fashions for gals does not mean you have to wear them. A plus size shape, or any body for that matter, is not complimented by the ice cream cone shape of a tapered leg pant. Choose from streamline pant shape that's a straight leg from you hip right down to the floor. This goes for womens denim too. If your hips or butt happen to be an issue area for you, try selecting a plus size jean that slightly flares out at the bottom to balance the volume along the hip. A straighter or mildly flared leg pant will elongate your legs having them look longer than they really are. Add an incredible pointy- toe high healed(search by wide width size here) shoe for even more long legged illusion. To seek out a great pair of designer denims, try Lane Bryant.
5. Avoid All Over, Jumbo Motifs in Your Dress Fabric. I have noticed a frightful trend in some variety store plus size apparel sections- gowns and other apparel with HUGE all over shapes and designs. First things first, I wouldn't recommend a whole outfit of all one pattern with no solid coloration to break it up(unless it's a dress, of course) . Secondly, make certain the pattern you do go with is going to incorporate within your wardrobe and doesn't overwhelm your height. The size of the pattern should match the proportions of the gal. For anybody who is tall, you call pull off a larger pattern. Should you be petite, choose less massive prints to avoid overwhelming your outfit with pattern. If you would like to include more decorative fabrics into your wardrobe, my best advice would be to pick one clothing article per outfit to have a pattern (like a skirt, top or jacket, not all three). For elegantly decorative plus size clothes my personal favorite plus size store is Coldwater Creek.
6. Large Size Petites Should Not Seek Tops, Jackets and Sweaters That Are Constructed To Rest Below the Hip. A shorter body frame can look even shorter with overly long plus size tops, jackets and sweaters. Tops that go below the hip level on a petite shape will start to shorten the look of your legs all the more. A top or coat that shops just at the hip bone will elongate your smaller legs to their longest character. Sorry ladies, but the longer sweaters and jackets really only enhance a taller plus size frame. Shops that stock tall and petite plus sizes are Lane Bryant, Chadwicks of Boston, and Newport News.
7. An Ideal Fitting, Full Figured Bra Is Important To Every Last Plus Size Wardrobe. I know we already listened to it on Oprah, but I must tell you once more that 75% of all women are wearing the incorrect size bra- YIKES! Having a fuller figured bosom brings along it's own set of specific issues such as bra straps digging into your shoulders and back, saggy appearance to breasts, and cup spillage(i. e. the dreaded two bubble outcome) . Many of these issues can be solved by purchasing the right size plus size bra and the good thing is that there are numerous stores online that supply especially to plus size girls. Try going to a department store or specialty bra shop to be perfectly sized for a bra. If you are shopping for a new bra size in bulk, consider online bra websites that are fitted with your size more available and at better prices. A few of my personal favorite merchants for plus size bras and intimates are Just My Size, Bare Necessities, Fig Leaves and Hips and Curves.
8. Appreciate Your Plus Size Body The Way It Is And At Whichever Size. The fact remains whether you like or dislike your plus sized, plump, voluptuous, full figured body type it's a must to clothe it for it's current shape and size. Whether you plan on losing weight sometime soon or want to stay how you are, have the confidence to feel sexy and gorgeous in your CURRENT skin and garments. Find fashion items that make you feel pleasant and gorgeous inside and out.
9. Don't Buy Plus Size Apparel That Are Too Small Or The Wrong Size. All women normally have an idea of what clothing size they are(or what size they'd like to be) , but the truth is that every designer and producer of clothing has its own sizing chart. What may be a size 14 in one designer could be a size 16 or 18 in another. Concern yourself about how the clothing fit and flatter your body and less about the silly number on the label. Attire that bunch and pull in locations that are too little will draw unbecoming awareness to that place. The best clothing suppliers have sizing charts with inch measurements to help you choose your personal size at their market and these stores generally have fantastic return policies in case the garments aren't quite right. Here are some stores that carry clothing size 24 and above: Alight, Avenue, Kiyonna Klothing, and Ulla Popken.
10. Womens Fashion accessories Can Make Or Break An Excellent, Classy Outfit. Ordinary looking outfits can even be jazzed up with a bold women's accessory, but take care about not overdoing it. Each outfit needs one unique accessory focus, not a bold bracelet, diamond necklace and earrings that could overwhelm you. The great thing about accents is that there is no need to visit the niche plus sized clothing store for great accents. You could shop at just about any clothing retail store for great bracelets, designer purses, wide width shoes, and scarves to spice up any closet. For impressive designer deals look into eBay, BlueFly. For other classic accessories look at Macy's and Nordstrom.

Tips

• Go shopping for plus size clothes with girlfriends to get their opinions
• Look for plus size dresses to add spark to your wardrobe
• For a casual look, you should have a selection of plus size tops and plus size jeans to mix and match for a variety of outfits

Things You'll Need

• Plus size tops
• Plus size pants
• Plus size dresses

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Select a Plus Size Wardrobe. All content on wikiHow can be shared under a Creative Commons license.

How to Wear Slimming Clothes

Looking thinner doesn't always mean you need to go on a diet. There are a few things you can do with your wardrobe in order to look up to 10lbs lighter!

Steps

1. Look for clothing with princess seams down the front. This will slim the lines of your body.
2. Try clothing with dark colorblocking down the center. This will draw your eye downward and slim your entire body.
3. Stay away from clothing that contains man-made fibers. Man-made fibers tend to cling to your body and will show each and every flaw. An example of a man-made fiber that does this is spandex or rayon.
4. Stand up tall. When you slouch, you appear to add more weight to your body. Lift your shoulders and stand up straight - it will make you look better in your clothing and slimmer.
5. Look for slim fit bootcut or flare jeans. This will help to balance your body if you have a larger middle.
6. Try wearing shoes the same color as your pants. This will elongate your leg and make you look taller and slimmer.
7. Stay away from too baggy or too tight clothing. Baggy clothing will make you look pounds heavier. Tight clothing will make you look like you are busting out and as if you are larger than you really are.

How to Look Slim in a Swimsuit

If you only have a few weeks to get ready for the beach and you have not lost the weight you intended, there is something constructive you can do. It will take a bit of discipline and dedication to improve the way you look in a swimsuit in this short time. But, your shape can look better than it does now.

Steps

1. Find a store with a helpful assistant who is willing to help you find a bathing suit with Lycra, which will help to hold in those unwanted lumps.
2. Shop at the better malls, and also go into the larger stores, before making your final choice. Two toned swimsuits look good as long as the darker colour is on the outer sides. Black is particularly slimming and always helps any shape to look improved.
3. Get a tan. A tan will make you appear toned and the overall look is slimming.
4. Put on a colourful straw hat, or even a cowboy hat. Not only will the it keep out most of the sun’s heat, the size of it the hat will also give better proportions to the body. It will help to make the butt appear smaller.
5. Wearing pretty shell jewellery, would look good by the beach, as would the toe post sandals, also called thong sandals. They come in bright colours with a decent height to them, and are very much in vogue now. They are also good to wear on the beach as the sand does not get caught in them the same annoying way as happens with other types of sandals.

Tips

• Remember not to wear horizontal patterns which make the body look wider.
• If a hat does not have one, attach laces to it for tying under the chin to make sure it stays on in the wind.
• Bright sandals and coloured shell jewellery make a dark swimsuit look dramatic.

Warnings

• Tell the tanning assistant if your skin is sensitive.
• If the spray tan is chosen, ask for a skin patch test to see if it will turn orange on your skin.
• Do not be tempted to eat the wrong foods, keep your goal of a better shape in mind.
• Be careful of speed tanning beds without the filters, they can cause more damage than the sun in the same amount of time.

Related wikiHows

• How to Get Your Significant Other to Stop Wearing Ugly Clothes
• How to Fix Your Appearance in 15 Minutes
• How to Have Great Looking Arms
• How to Look Good for a Day out in Summer
• How to Appear Slimmer

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Look Slim in a Swimsuit. All content on wikiHow can be shared under a Creative Commons license.

How to Break a Weight Loss Plateau

You're doing everything right. Counting calories and lifting weights and doing massive amounts of cardio. One day, you realize that you've stopped burning fat. No longer can you fit into smaller and smaller clothes; the scale is unchanged for days, perhaps weeks. How frustrating. You've hit a weight-loss plateau that can easily be broken.

Steps

1. Trick your body. Change up your routine. If you're hitting the exercise bike or the elliptical, do something different. If you are doing the same exercises over and over again, your body "knows" what to expect. It's called "specificity of training". If you work out at a gym, change your cardio routine by jumping on a stair-climber, a treadmill, or a rowing machine. Try ten minutes of intense cardio work on a machine and jump on another and repeat. Mix up your routine so it's not a routine.
2. Join a sport. An active sport is a great to change up your routine. Sports like racquetball, tennis and basketball will work different muscle groups with lateral movement instead of the same boring forward movement on a treadmill or elliptical (that's not to say that the treadmill or elliptical aren't good machines, but mix it up!). If you don't have a gym membership and instead get your cardio by jogging, try riding a bike or swimming or some other such exercise. The key is to try something new to "trick" your body into losing weight.
3. Weight train. The more muscle mass you have the more calories your body will need to maintain it. This is very important and very effective. You may feel more hungry after a heavy lifting session; this is your body trying to supply the needed calories to increase the muscle mass (tips on how to deal with this later). Ladies, don't be afraid to lift some heavy weight. There are plenty of girls at the gym who may look thin but are a bit soft in the flesh. This may make them want to do more cardio to burn the fat. This is a perfect reason to hit up some weights and tone up. Eat only the right type of carbohydrates. It's important to have carbohydrates in your diet and life without them, as many of us experienced in the early 2000's with the Atkin's diet is a pain. What works is to eat "good carbohydrates." Multi-grain bread is fine, but have no more than a couple of slices a day. The point is to stay away from refined sugars. These are found in pasta, white breads, cakes and other sweets and all the things we think we love. Even small amounts can kill your diet so it's best to stay away from them in the first place. The good news is when you eliminate heavy sweets from your diet, it only takes a few days to not crave them anymore. They will appear unappealing because such a diet forces you to make healthy choices in the food you eat.
4. Increase your protein intake. You have to supplement something for cutting your carbohydrates right? Protein is excellent. It promotes strong lean muscle tissue which is beneficial to fat burning. Protein fills you up better than a heavy carbohydrate meal. This is an added benefit to help cut your caloric intake.
5. Eat six small meals a day. Eating small portions throughout the day will help keep your metabolism going. This is an extremely useful tactic in breaking your weight-loss plateau. Eat something when you wake up in the morning, perhaps a small omelet or a high fiber breakfast cereal with low fat milk. And as you continue throughout the day, snack on some raisins or cheese or some other natural, unprocessed food. Pretty much keep your meal times as normal; breakfast, lunch and dinner with a meal in between each and something for the evening. It's not that important to count your calories, but try to be a scientist and find out what works best for you. What can you eat that is small and will curb your hunger for the next 2 and a half hours before your next small meal? Keep it higher in protein, small in calories, and nutritious. Powdered whey with Splenda works nicely. You can get it at any nutrition store. Just mix in the recommended amount in some cool water and it'll give you a sweet tasting, 90 calorie protein meal. Perfect for busy professionals.
6. Change your long cardio session to shorter more intense interval training. Conventional myth states you have to participate in a certain "fat burning" zone in order to lose body fat. Stale, long, boring cardio is actually keeping people stuck in their plateaus. Instead, favor sprint interval training to set a new challenge to the body. Making this change will reinvigorate the adaption response. Initiate the intervals by incorporating one-minute bursts of intense activity then return to a normal pace for one to two minutes. Research has shown you will significantly raise your heart rate during and for up to 6-9 hours after the workout, thus burning more calories during and post exercise.
7. [1]

Tips

• Do your resistance training before your cardio. You'll use up your glycogen stores doing the weight training and when you move on to cardio, your body will use your fat stores as a fuel source.
• Keep hydrated. Water is good for you; it cleanses your body of toxins and will make you less hungry throughout the day. Stay away from sports drinks; they're just empty calories.
• Keep your exercising consistent, meaning don't skip out on workouts. Be committed to your weight-loss by lifting every other day and doing cardio at least 5 times a week, even more if you really want results.
• Getting 8 hours of sleep and limiting stress is a sure fire way to reinitialize the weight loss process.

Warnings

• Be careful to have a mixture of healthy foods. Change up your fruits and vegetables. Learn how to cook healthy meals that are higher in protein and lower in carbohydrates. It's important to get all the nutrients you need.

Related wikiHows

• How to Jump Start the Atkins Diet
• How to Cut Losses
• How to Lose Weight
• How to Burn Fat and Stay Healthy

Sources and Citations

1. ↑ Rapid Weightloss

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Break a Weight Loss Plateau. All content on wikiHow can be shared under a Creative Commons license.

How to Lose Weight in Wrestling

Most wrestlers feel that they have more success when wrestling at a lower weight class, but cutting weight can be difficult and dangerous. With careful practice, however, you can master the art of cutting weight so that you feel little to no loss of energy by the time your match comes up.

Steps

1. Determine the minimum weight you can wrestle at. Most states require certification for high school wrestlers, as do many organizations at other levels. If you're not allowed to go below a certain weight, there's no point in straining yourself.
2. Try to lose weight slowly over a few months. A good diet and vigorous daily workout can get you to surprisingly low body fat percentage, although running in excess may burn more muscle than fat. Losing body fat is the best way to lose weight, and might keep you from having to cut at all!
3. Determine how much weight you typically lose overnight. Between dinner and breakfast, you probably use the restroom twice (before and after bed) and lose some water during sleep. Weighing yourself before and after bed every day will allow you to plan ahead. Some people regularly lose two pounds or so every night.
4. Two days before the match, try to cut down your water intake. Under-hydrating is still a problem. You need to drink water to keep your body systems functioning. Try to drink 3-4 ounces of water every 3 hours before weighing in. Stay away from sports drinks during workouts as well, they may sound tempting but water hydrates just as well and with fewer calories. Try to eat high-energy foods during this time. You want good protein sources, lean meats like chicken and turkey are good but stay away from fatty and red meats. Soy is also a good source of protein.
5. During the 24 hours before your match, start cutting. If you want to be at your best, you're going to need calories, though, so try to eat foods that have a high calorie-to-weight ratio. Energy bars are usually the best source of calories in a food that only weight a few ounces. The night before your match, weight in before dinner. If you are overweight by more than the amount you normally sleep off, limit yourself to just an energy bar and go to bed.
6. If you have a very small amount of weight to lose, try spitting into an empty can. Use a pack of gum to or hard candies encourage saliva production (stronger or sour flavors work best, especially cinnamon). Over the course of a day, you might be able to fill up a 20 ounce bottle or more. Spit weighs more than water, so you might lose two pounds or more. It's a bit gross, and gets much more difficult than you might think, but it is much easier on your body than any other method.
7. If you have a larger amount of weight to lose, consider running it off. Sauna suits or garbage bag outfits are popular, but very dangerous. Never use one by yourself. Running short, fast laps followed by short breaks works well -- the short bursts raise your temperature enough to make you sweat, but not for long enough to hurt you.
8. As you lose weight during the day, weigh in often. As soon as you are at or under your weight, stop everything -- it's impossible to gain weight without eating something. If you're slightly underweight, weight in with something in your hand like a banana. If you're still under with the food in hand, eat up.
9. After you weigh in, avoid the urge to chow down immediately. Depending on how much time you have, drink water slowly at first. This allows you to absorb the water and hydrate yourself quickly, food would slow down this absorption.
10. Only eat what you have to in order to not be hungry. You're not going to gain any energy from your food to make a difference, and you don't want to be sick. There will be plenty of time to eat after the match.
11. Remember: Fibrous foods keeps you full for a longer period than most, so try to get a solid amount of fiber into your diets. Try chewing and spitting gum. It's less stress on your body and it sort of fills you up if you make it after spitting and your mouth's really dry. Suck on some ice; it's cold and refreshing.
12. You can also try to loose some non-functional weight from your gastrointestinal tract. You can loose a pound or two by eating dietary fibers that loosen your bowels up a bit and by consuming a mild laxative 2 or 3 days before competition. Be careful with the laxatives, as you don't want to get diarrhea on competition day.
13. Starving your self is one way but you should starve yourself to a point where your not super ultra hungry. Sauna suits are the best but be careful always be under supervision when using them the extremely over heat your body to make you sweat but the sweat is only water weight and so on you would maybe lose some (real) fat depending on the work but eat healthy and be an awesome wrestling kid

Tips

• In most foods, most of the weight is made up of water. By buying foods with a high calorie-to-weight ratio, you can be sure that you're not replacing the water that you're trying to lose! (A clarification here: be careful. If you eat dry carbohydrates and your body wants to store them as glycogen in the muscles and liver (which it will if you are dieting), note that it needs 3 times as much water to store them as the mass of carbohydrates consumed. Where does the body get that water from? From wherever it can get it, which means that if you eat 1lbs of carbohydrates your body will need 3lbs of carbohydrates to get to the state of hydration that it was at before. If you were borderline dangerously dehydrated, this will push you over the edge if you don't drink the extra water your body is thirsting for.)
• Remember that you're not just trying to lose water weight, you want to lose body fat instead so that the weight will stay off without you being dehydrated.
• Avoid sugar and candy on match day. It'll give you a little bit of energy at first, but it'll be gone before you can put it to any use.
• Garbage bag suits may seem like a good idea, but they are VERY dangerous. Only use them when supervised, and as mentioned above, it is best to run a SHORT distance, just long enough to get your body temperature up, and then take a break or you could cause yourself serious harm. Do 15-20 minute workouts then weigh yourself. If you still need to cut more water, wait at least 30 minutes before cutting again.

Warnings

• Drink plenty of water. It is not worth cutting the weight if you can't wrestle due to dehydration! It's best to drink at least every 10-15 minutes, like you are at the gym and at least every 3-4 hours during the day. However, everybody's body is different so find out what your body takes in from drinking water. Also, drinking sport energy drinks sometimes can slow you down.
• If you feel a burning or pulsing heat in your chest, head, or abdomen, or if you feel a sharp pain, stop running immediately. This is your body's way of letting you know that it is overheating. You'll still sweat plenty during your rest, but it's important that you cool down.
• If you feel dizzy, sick, or cold, hang it up for the day. These are signs of dehydration and heat illness. You won't be able to lose any more weight without hurting yourself.
• Sauna suits and garbage bag shirts can overheat you very quickly. They are NOT a safe or productive way to lose weight. Sauna suits work well under supervision but they really only make you lose water weight quicker than with only a sweater.
• Starving yourself to lose weight is harmful to your body. You should try to eat healthy everyday. Not eating will make you tired and you may start to feel sick at times during the day.
• If you frequently get pains while you exercise, you should consult your doctor.

Related wikiHows

• How to Do Nordic Walking
• How to Lose Weight With Water
• How to Wrestle While on Your Period
• How to Lose Weight Before School

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight in Wrestling. All content on wikiHow can be shared under a Creative Commons license.

How to Make Weight Loss Affirmations

There are hundreds of weight loss plans out there, from crazy diets to magic pills. The trick is to find what works best for you and is healthy for your body. The biggest obstacle for most people however is sticking to a weight loss plan. The best defense you have against failing is to create the right mental attitude. Some of you may do well just by using affirmations for weight loss while others may find it helpful to use weight loss affirmations as a supplement to another weight loss plan you are already involved in. In either case, attaining the right mental attitude is key, so I have put together 4 easy steps to create your own weight loss affirmations.

Steps

1. Your affirmation must to be written in the positive: That is to say, make the statement a positive one that focuses on what you want, not on what you do not want. For example: I am making healthy meal choices. NOT: I am not eating unhealthy food anymore. This helps you to focus and maintain a positive behavior.
2. Make your statement believable. If you currently weigh 250 pounds and have never been small, don’t start with an affirmation that states you are at a healthy 110 lbs.. You may want to start with an affirmation like this one. I am eating foods that will help increase my metabolism.
3. Affirmation statements should represent the present not the future. For example: I find exercise fun and rewarding. NOT When I start exercising I will lose weight. If your affirmation represents the future your mind has no urgency to make it happen.
4. Weight loss affirmation should be short and to the point not long and drawn out. Example: I look good and feel good at my ideal weight of 125 pounds. NOT: I am eating healthy and making healthy choices and I am loosing weight every day.

Warnings

• The best diet plans are those that include both a healthy diet and an exercise plan.

Related wikiHows

• How to Create an Affirmation List

Sources and Citations

• http://www.positivethinking-toolbox.com/using-positive-affirmations.html

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Make Weight Loss Affirmations. All content on wikiHow can be shared under a Creative Commons license.

How to Keep Track of Weight Loss

We all want to be able to lose those extra pounds and get our perfect body, but it can be a struggle when we lose track of our weight. Here's a guide on how to keep track of your weight loss.

Steps

1. Keep a weight diary. You can write down your weight and the amount you have lost since the last time you wrote in your diary.
2. Write down what you eat and how many calories each food contains.
3. Buy a fitness game like Wii fit. It keeps track of your weight for you and all you have to do is remember to go on it. It also sets deadlines for you and pushes you to lose weight.
4. Set deadlines - a date by which you will lose a certain amount of weight.
5. Have a food diary. Write down what food you're going to have for a meal and stick to it.

Tips

• Write in your food and weight diaries as much as possible.
• Stick to your deadlines.

Warnings

• DO NOT starve yourself.
• Don't get too obsessed with tracking your food, as doing so can lead to eating disorders.

Related wikiHows

• How to Use Simple and Practical Weight Loss Methods
• How to Lose Weight Using Your Cell Phone
• How to Create Your Own Diet for Weight Loss
• How to Lose Weight with Wii Sports
• How to Create a Weight Loss Plan That Works for You

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Keep Track of Weight Loss. All content on wikiHow can be shared under a Creative Commons license.

How to Lose Weight Fast

If you want to lose weight, you're not alone. Almost half of all Americans are trying to lose weight at any given time.[1] While there are many things you can do to shed pounds, losing weight too quickly can be dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause severe health complications. However, if you are generally healthy and you're determined to drop several pounds quickly, there are some techniques and tips you can adopt to help you reach your short-term goals.

Steps

Fad Diets The purpose of most fad diets is to promote rapid weight loss that you can see almost overnight. Fad diets are short-term solutions; if you stay on a fad diet for more than a few days, you could cause your body serious harm. You should always consult your healthcare provider before beginning any kind of weight loss program to make sure your body can take the added strain to its system. Here are some popular fad diets with simple instructions that claim to result in fast, short-term weight loss.

1. The Water Diet[2]. This diet involves drinking a daily total of about 64 fluid ounces (8 cups) of cold (preferably refrigerated) water, at regular intervals.
   • Drink a glass of water before each meal and before each snack to suppress your appetite by making you feel fuller.
   • Do not add sweeteners or flavorings to your water.
   • Do not replace meals with water.
   • Take a daily multivitamin to replenish the nutrients lost through more frequent urination.
2. Juice Detox Diet, Juice Fast, or Hollywood Diet[3]. Although there are many variations on a juice detoxification fast or crash diet, they generally last for one to three days.
   • You can only drink fruit and vegetable juices on this type of fad diet.
   • Some variations of this diet involve taking vitamins or nutrients along with the juices, while others let you have a single meal per day.
   • The juices are meant to help your body flush out toxins and eliminate several pounds of (mostly) water weight from your system.[4]
3. The Master Cleanse, Maple Syrup Diet, or Lemonade Diet[5]. This fad diet is a liquid-only diet.
   • Drink between 6 to 12 glasses of a special mixture of lemonade, cayenne pepper, water, and maple syrup each day.
   • You will also drink a cup of herbal laxative tea twice a day.
   • There is an optional period of easing into this fad diet, as well as an easing-out process.
   • It should only be done for very short-term weight loss and is supposed to function as a detoxifying cleanse rather than a strict weight-loss routine.
   • There is also an optional salt-water flush that can be incorporated into this diet.
4. The Cabbage Soup Diet[6]. This diet claims it can help you lose up to 10 pounds in one week.
   • It involves eating a low-fat, high fiber diet.
   • You mainly eat a special type of cabbage soup, but you can also have moderate portions of certain fruits and vegetables, occasional meats and rice, a minimum of 4 glasses of water and a multivitamin each day.
   • This diet lasts 7 days and is not recommended as a permanent solution for long-term weight loss because of the lack of nutrients you consume on it.
5. The Salt-Free Diet[7]. This diet helps you lose water weight by eliminating water retention in the body.
   • On this diet, you cannot have any salt, which includes not only table salt, but also all the added sodium found in pre-packaged and prepared foods.
   • This involves preparing sodium-free products at home or avoiding processed foods all together, which also means avoiding to eat out at restaurants.
   • It also involves drinking up to 2 liters (about 8 cups) of water each day to replenish essential bodily fluids, although green tea is also allowed in moderation.
   • Many prepared foods have as much as 30% of your daily value. You get your daily requirement of sodium from a healthy diet; too much can cause you to retain water weight.
   • Because some dietary salt is essential for good health, the Salt-Free Diet should not be followed for more than one to two weeks.
   • It's important to note that this diet is more effective for those people who tend to retain water more easily than others. If you're not sure whether you're particularly prone to water retention, pay attention to your hands and feet the next time you eat something salty. If your rings are more difficult to take off, or your shoes become tighter after a salty meal, those are signs that your body is sensitive to sodium.
6. The HCG Diet[8]. This diet combines injections or supplements of HCG (human chorionic gondadotropin) with a severely restricted calorie intake.
   • The calorie restriction alone (only 500 to 800 calories per day) is enough to promote weight loss in most people; it is significantly under the recommended daily calorie allowance, even for people attempting to lose weight.
   • HCG is not monitored by the FDA, and can have unpleasant side effects in many people.
   • Those who follow this diet typically gain the weight back immediately after stopping it.

Weight Loss Spa Treatments Another easy way to get fast weight-loss results is to get beauty treatments specifically designed to help you shed inches quickly. By visiting a spa, sauna, or wellness clinic offering weight loss beauty services and procedures, you can have your pick of numerous beauty treatments and spa services that are designed to help you lose weight quickly or to alter your appearance by reducing bloating, tightening your skin, or removing body fluids.[9] These processes only involve temporary weight loss, but the results are immediate and do not involve dieting or exercise.

1. Ask about a mineral body wrap. Some mineral wraps claim to help you slim down by literally making you “lose” inches off of your waist, thighs, and arms. The process involves a mineral-based cleanse that is supposed to detoxify your body, helping you shed weight, reduce cellulite (fat near the surface of your skin), and tone and firm your skin almost instantly.
2. Get a lipase body wrap. Lipase body wraps are another quick-slim beauty treatment that follow a two-step phase.
   • First, an enzyme wrap is applied to rid your body of fat tissue near the surface of the skin.
   • A second mineral wrap is then applied, designed to tighten and smooth your skin.
3. Get a European body wrap. European body wraps are another potential option for spa services aimed at dropping inches off of trouble spots. This procedure is supposed to firm and tone skin, reduce the appearance of cellulite or stretch marks, and temporarily promotes weight loss.
4. Get a hot body wrap. Heat-based body wraps are perhaps a more well-known spa treatment, designed both to detoxify your body and stimulate smooth, toned skin. The heat and massage involved in most heat or steam treatments is targeted at improving circulation and helping your body slim down quickly.
5. Go to a sauna. Saunas may result in a loss of a pint of sweat in just a quarter of an hour.
   • You should hydrate by drinking a few glasses of water after spending time in a sauna to reduce the risk of dehydration.
   • Keep in mind that time in saunas must be limited, preferably to no more than one 15- to 20-minute session per day.
   • People with blood pressure or heart problems should not use saunas, nor should young children.[10]
6. Get a colonic. Some spas offer colonic irrigation treatments, which involve physically flushing your colon with large amounts of water to remove fecal accumulation.
   • This process may help some people who suffer from bloating, gas, and constipation and claims to spur weight loss in some individuals.[11]
7. Liposuction can shed pounds instantly. Liposuction is a surgical option for fast, targeted weight loss, generally only recommended for people with one or two specific areas of highly fatty tissue but otherwise relatively healthy body weight.[12]
   • Because it is a surgical procedure, it carries significant health risks and should only be performed by a licensed professional.

Healthy Eating Habits Change general nutrition and lifestyle habits. Adopting a number of simple but significant dietary and behavioral changes can be enough to jump-start weight loss for many people. Combining the suggestions below with your short-term diet plan will enhance your chances of reaching your weight-loss goals faster and maintaining those results in the long-term.

1. Develop a healthy and personalized meal plan. Figure out how much you should be eating by scheduling a consultation with a dietitian or a physician to discuss your weight loss goals, special dietary needs, current eating habits, and potential areas for improvement.
   • Choose meals that have a healthy balance of vegetables, fruits, whole grains, low-fat dairy, and lean proteins. A typical dinner plate should be filled with half vegetables or fruits, half whole grains and lean protein.
2. Plan your meals in advance. This can help you incorporate more nutritious foods into your diet and limit your calorie intake.
3. Determine your daily calorie needs. Your individual calorie needs will vary based on age, gender, height, and activity level. Knowing exactly how much your target daily intake is will help you stick to your diet.
   • Monitor the number of calories and grams of fat you consume each day and try not to exceed USDA guidelines.[13]
4. Keep a food diary. Write down every meal, snack, and drink you consume as well as the approximate quantities for an entire week.
   • When possible, write down the number of calories in each food you eat as you eat it.
   • Keep in mind that the recommended serving size is often considerably smaller than the serving you actually eat.
   • Don’t forget to include coffee mix-ins, condiments, and other additions to your daily diet.
   • Once you have done this, you should be able to estimate your typical daily calorie intake and compare it to your goal with an online calorie calculator.
5. Identify your food triggers and plan accordingly. Careful planning can help you avoid trigger foods and empty calorie traps you may have identified in your food journal. If you don’t purchase these foods or if you plan meals in advance, you will be less likely to sabotage your diet when pressed for time.
6. Watch your portion sizes. Look for healthy, delicious meal and snack ideas online or in cookbooks, and create a menu for the week. Make a list of what you'll need for these meals, and don't stray from your list when you get to the grocery store. Looking at market circulars can also give you ideas and even cut costs by buying weekly sale items and seasonal produce.
   • Incorporate appropriate portion sizes into your meal plan. For instance, a healthy snack of almonds and dried cranberries can turn into a huge calorie source if you don’t pay attention to quantities. Also, preparing pre-apportioned healthy snacks can help you avoid mindless overeating and can make it convenient to grab a healthy snack.
7. Don’t skip meals. Eating a healthy breakfast increases your rest metabolic rate earlier in the day, keeps your energy levels high, and may help you resist the urge of high-calorie snacks throughout the day. Plan to eat a snack or meal every 2 to 4 hours to keep your metabolism active. Eating regularly also keeps your blood sugar stable and reduces unhealthy calorie binges or deviations from your meal plan.
8. Select smart substitutes for unhealthy sources of fat, sugar, and calories. Most foods have healthier counterparts that will allow you to enjoy your favorite foods without unnecessary fat, sugar, and calories. Exchanging high-calorie and high-fat foods and drinks for healthier alternatives can help you lose weight faster.
9. Snack smartly. Swap potato chips and candy bars for snacks that are nutrient-rich and low in calories and fat. Avoid processed and packaged foods when possible, or buy snacks that have single-serving packets of 100 to 200 calories. Healthy and easy snacks include nuts, rice cakes, fresh or dried fruits, baby carrots, cherry tomatoes, and so on. Vegetables are generally very low in calories, very high in fiber, and full of flavor and nutrition, but avoid fatty dressings or dips. Fruit provides a good source of soluble fiber, releasing energy more slowly and keeping you feeling full longer. Low-fat dairy products, such as yogurt or cheddar cheese, can also be healthy snacks in moderation. Try combining string cheese with a handful of grapes, spreading peanut butter on a few crackers, or dipping sliced red pepper into a few tablespoons of hummus.
10. Sip on low-calorie 100% fruit juice, seltzer, or water instead of soft drinks, energy drinks, flavored coffees, and martinis. Cutting calories with substitutions can be a lot easier than you might think. For example, a tall latte in the morning may pack 500 calories. Since a pound of body fat (lost or gained) is roughly equivalent to 3,500 calories, replacing that rich beverage with black coffee can help you lose a pound per week[14]. If you eat salad frequently, try substituting a low-fat vinaigrette for your ranch or blue cheese dressing[15]. Similarly, cook with a tablespoon of olive oil instead of butter, for instance, or opt for skim milk instead of whole.
11. Choose lean meats. Poultry and fish are naturally low in fat, and certain fish like salmon, sardines, and fresh tuna are an excellent sources of antioxidants and Omega-3 fatty acids, which are beneficial to your health. Ask your butcher for lean cuts of beef or pork if you choose to buy them, and trim visible fat from meat before cooking. Consider eating vegetarian a few days each week. By replacing meat with nutritious foods like beans, tofu, or lentils, you can cut significant amounts of your daily calorie intake while adding many nutrients to your diet.
12. Replace high-calorie side dishes with healthier alternatives. For instance, exchange cheesy pasta or mashed potatoes with steamed vegetables or salad.
13. Drinking water instead of soda, coffee, alcohol, juice, or milk may help you cut hundreds of calories per day. Increasing your water intake can also help your body efficiently use nutrients, keep you energized, get the most benefit from your exercise routine, and feel full longer. If you can handle substituting water for all other drinks for a week, you can expect faster weight loss and see dramatic improvement in energy levels and even appearance very quickly.
14. Avoid tempting grocery aisles. Avoid the areas in the grocery store that stock sodas, cookies, ice cream, pizzas, and other fattening and highly processed foods, so that you are less likely to purchase unhealthy options.
15. Prepare your meals at home instead of buying fast food.
16. The Mayo Clinic Diet[16]. This plan was developed by the world-renowned medical research and treatment clinic to jump-start weight loss and promote a long-term plan for healthy and sustainable weight loss. It advertises a possible weight loss of up to 10 pounds in the first week, although results slow afterwards. This is one of the few diet plans with immediate weight loss results that are healthy to maintain in the long-term. It focuses on breaking unhealthy habits, creating healthy habits, and learning to eat and exercise well for life.

Exercise More Remember, you can lose weight either by decreasing your calorie intake or increasing the number of calories you burn. Any health strategy should include both, but if you want to lose weight fast, exercise is essential. Small changes to your activity level can add up over the course of a day, and can start making an impact on your weight within as little as a week.

1. Make time for exercise. By making time for exercise and other healthy, productive activities, you can avoid temptation to overeat.
   • Make chores exercise opportunities. Do your own gardening, wash your car to burn calories and get things done around the house.
   • Don't pick the most convenient parking spot. Park further from the entrance when you go shopping.
   • Take the stairs instead of the elevator.
2. Be realistic about the type of exercise you can do when starting a new program.
   • Don’t be discouraged if you have to start out slowly; you can always adjust your routine as you gain skills and confidence.
   • Even short time intervals of circuit training that combine cardio and fat-burning activities can trim inches off of your waist, arms, and thighs in 2 weeks or less. Participants in Chris Freytag’s 2 week trial[17] lost up to 10 pounds and as many inches when tested by Prevention magazine readers, with up to 5 pounds lost in the first week after only 6 sessions of 20 minutes each. Many women’s and health magazines as well as personal trainers offer similar condensed workout routines designed to maximize weight loss and visible physical slimming within only a few days of beginning the regimen.
3. Adopt a targeted exercise program.
   • Fat-burning cardio routines can help you lose fat quickly, while weight and resistance training can trigger your metabolism to use energy more efficiently.
   • Fat-burning exercise routines help you drop fat quickly by targeting fat loss. Having a healthy and balanced diet in combination with moderate fat-burning exercise is essential to prevent muscle loss. Try routines that are heavy on cardio. In order to lose a pound of fat, you must burn 3,500 calories. The most effective fat-burning routines contain short bursts of high-intensity workouts with interspersed periods of rest.[18] These are also called interval workouts.
4. Variety in an exercise regimen is especially important, and can help both those who have reached a weight plateau and those who are just beginning the weight loss process stick with it.
5. Choose workouts that require your entire body to exert an effort. This way, you work every muscle group and burn calories with more muscles at one time, like multi-tasking with your exercise.[19] For instance, combine a form of resistance training (try raising small dumbbells overhead as you work) with your arms while you jog or cycle with your legs.
6. Perform low impact aerobic activities. Moderate aerobic workouts incorporating brisk walking, cycling, aerobic machines, or swimming not only burn calories they also keep your heart healthy. Swimming is great, especially if you are quite overweight or have joint problems, because you can get the same benefits of running typically burning even more calories with much less stress on your joints. Try to get at least 30-40 minutes of aerobic exercise at least three or four days per week.
7. Pump some iron. Resistance training, weight training, can help both men and women stay lean by building muscle and raising metabolism. Weight loss strategies that incorporate both aerobic and weight training boost calorie burn significantly. If you gain muscle, your body's resting metabolism (the amount of calories you burn when you're just sitting still) increases. Studies have shown consistent weight training to raise the body's metabolism by 15%. This means an average woman might burn 200-300 more calories at rest every day. Weight training can also tone flabby “trouble” spots, giving the appearance of weight loss by simply tightening and slimming your body.
8. Make exercise enjoyable. Choosing physical activities that you like to do will make you much more lucky to succeed at maintaining your exercise regimen.
   • Remember that games like volleyball, tennis, and even Frisbee can help you burn calories while having a blast, making exercise a social and fun activity you will want to enjoy everyday.
   • Find what you like and don’t be afraid to try new things. Many forms of exercise can help you reach your weight loss goals, even home-training programs such as Wii Fit, which guides you through yoga, aerobics, strength training, and balance exercises in the comfort of your own home.
   • For more adventurous athletes, programs such as P90-X can also provide dramatic weight loss benefits through exercise.
9. Get enough rest.
   • Rest at least 24 to 48 hours between strength training sessions on the same muscle group (for instance, work out your biceps and abs on alternating days), and take one to two days off from exercising each week.
   • Know how much sleep you need, since sleep deficiency impairs your ability to lose fat.
   • Being properly rested will help you maintain sufficient energy throughout the day, making you less likely to overeat and less prone to injury during physical activity.

Video

A video containing a variety of diet tips collected from celebrities.

Tips

• Identify your source of motivation and your ultimate weight loss goals. Try writing down the exact reasons that stimulate you to reduce your weight so that you have a constant visual reminder of your goals, and be confident that you can succeed.
• Choose specific goals and cross them off a list as you achieve them. This will allow you to see regular progress while still keeping the main objective in mind. Putting up a picture of yourself on the refrigerator from thinner days may remind you that every time you drop a pants size, you are getting one step closer to both the old and new you.
• Remember that healthy weight loss takes effort, dedication, and consistency. Staying focused on your motivation can make it much easier to turn down the chocolate cake to go for a jog. Similarly, keep in mind that one mistake doesn’t mean you have failed. If you have taken a step backwards, re-center yourself and get right back into the habit of following your plans. Fast weight loss for a specific event may be good temporary motivation, but developing a few specific goals for your long-term weight loss plans is also helpful and may keep you accountable for a weight loss plan after you achieve your initial goal.
• Be realistic but stay optimistic. Set an achievable goal for your weight reduction. If the aim is not practical then you will easily get disheartened and stop following your regimen. Keep in mind that even with minimal weight loss, toning muscle by weight training can give you a slimmer appearance very quickly.
• Build a support network. Supportive friends and family members can help you lose weight and maintain your weight loss. Similarly, online and in-person weight loss support groups can offer advice, companionship, and encouragement. Being accountable to even one person increases your chances of successful, speedy, and long-term weight loss. Even better, encouraging a friend or family member to participate in your diet and exercise plan can help improve their health as well.
• Health professionals recommend a slow and steady weight loss of 1 to 2 pounds per week through a combination of healthy diet and moderate exercise.
• The healthiest way to lose weight quickly combines a healthy and nutritious diet, proper hydration, and a moderate and varied exercise routine. If you use a fad diet or other rapid weight loss technique to drop a few pounds very quickly, switch after a few days or weeks to a long-term weight loss plan that promotes healthier weight loss to protect your health and promote sustainable weight loss.
• If you are severely overweight, losing even a few pounds can improve your health by lifting your mood, helping you sleep better and raising your confidence about the way you look. It can also improve your metabolism and the way your body regulates blood sugar, reduce your risk of many chronic illnesses, and take strain off of your joints and organs.
• Remember that strategies other than those focused on weight loss can result in an improved health and beauty. Be sure to wear clothing that fits well, take care of your skin and hair, maintain proper posture, and never underestimate the power of an enthusiastic smile.
• For maximum health, especially if you are changing your dietetic routine in any drastic manner, start a diabetic diet of vegetables, fruits, proteins in small portions of poultry, fish, eggs, and meat. Build your diet from there.
• Maintain your weight loss by adjusting your calorie intake and exercise regimen so that intake and usage is balanced. Avoid yo-yo weight loss and gain by sticking to the healthy habits that helped you lose weight in the first place.
• Consider getting a blood test before you begin your new diet and exercise regimen. It may be useful to check for problems with cholesterol and blood sugar so that you can address them with your diet. You can also check for mineral deficiencies that can be corrected with your new nutrition plan.
• The goal is to lose fat, not just weight in general. If you are doing strength training during your weight loss (which you should be), you might actually see an initial gain in weight. If this is the case, don't worry! You have probably lost fat and gained muscle, which is denser than fat and is much healthier.
• A better measurement than what a scale reads is body fat percent. If you don't have access to calipers or a body fat scale, a better gauge is how your clothes fit and how you look rather than your absolute weight. If you can, though, it is good to measure your body fat about once per month. Men should be between 15%-25%, but no lower than 4%; and women 20%-30%, but no lower than 15%. Females have higher fat percentage due to pregnancy and menstrual requirements.
• Men and women will likely differ on their goals with weight training. Women should know that no amount of weight training will make them as bulky as a man; women don't have enough testosterone to build large muscles. The female body-builders you see are either taking steroids or training 2-3 hours every day. Male and female beginners should start with 3 sets of 8-12 repetitions, and should use the heaviest weight you can while still maintaining good form, even to the last repetition of the last set. Get a weight training book or find a reputable website that will show you different exercises and the correct form. When lifting properly, you will stretch the muscle during the exercise, but you should still stretch properly to prevent injury!
• Diet programs such as the South Beach Diet, Atkins, the Zone Diet, and others aimed at rapid weight loss may have more sustainable dietary programs than typical fad diets. In a study comparing low-fat, low-carbohydrate, and a Mediterranean diet, study participants lost weight most quickly on a diet low in carbohydrates, although long-term evaluations showed comparable weight loss in each group[20]
• No matter what a magazine article says, spot improving is a myth! When your body burns fat, it takes it from all over your body, even if all you do are crunches. No amount of crunches will get rid of that gut if they are not backed up by proper aerobic exercise and diet! Washboard abs do not come from millions of sit ups; they come from having low levels of body fat. So if that is your goal, make sure you do plenty of aerobic exercise in addition to your ab routine.
• Sugar comes in many disguises. Check your food labels: fructose, glucose, molasses, and corn syrup are all sugars. Limit all sugars, but especially stay away from high-fructose corn syrup. It is just a corn syrup full of sugar. Choosing foods without it will help you reach your weight loss goals faster.
• If you find yourself missing some of your favorite foods, don't worry. There is no harm in having your treat once a week. Pick a day each week where you treat yourself to your guilty pleasure in moderation. If it's pizza, try going to a gourmet pizza place that will use better ingredients and fresher vegetables. If it's a fast food burger, try making your own. A homemade burger is also generally much healthier than the food they serve in fast food restaurants.
• Save some calories for potassium and protein for after you work out because they help reduce soreness. A banana and an egg does the trick.
• You may be able to reduce your caloric intake by eating slowly; your brain needs about 20 minutes to get the signal that you are not hungry anymore. Taking a breather in between bites can help prevent overeating, provided you pay attention to how full you feel and stop after you are satisfied.

1. Warm-ups and cool-downs can minimize your risk of injury and can help prime your muscles for a healthy workout.

Warnings

• Do not try to starve yourself. Neglecting to consume sufficient numbers of calories on a regular basis can result in the opposite effects you're looking for and, if sustained, can be life threatening. If you have attempted to lose weight by skipping multiple meals or drastically reducing your daily calorie intake, speak with a health professional about getting information on eating disorders.
• Avoid fad diets, diet pills, and "quick-fix" diet plans that severely restrict calories or food groups. Fad diets and techniques for rapid weight loss are not always effective, and some may be dangerous. Pills, powders, and diet programs that require extreme calorie restriction, total avoidance of entire food groups, or excessive exercise can be very hazardous to health. Pills and supplements are not monitored by the FDA and may not be safe. Unless you have a medical reason for avoiding a particular type of food, a balanced and varied diet is essential for adequate nutrition and healthy, steady weight loss. Diet pills and restrictive diet plans can cause nutrient deficits, organ damage, high cholesterol, and many other dangerous health problems.
• Do not begin a weight loss or exercise routine without first consulting a health care professional for advice. There are many health conditions that may contraindicate rapid weight loss programs or some of the other effective short-term weight loss strategies.
• If you feel negative side effects from your diet or exercise routine such as dizziness, nausea, weakness, pain, lightheadedness, headaches, or other symptoms, discontinue the program and resume normal eating or activity patterns. If you feel the pain or discomfort is severe or that your symptoms are worrisome, consult a health professional.
• Consult a physician or dietitian before adding supplements to your diet plan, as multi-vitamins and supplements are not necessary for everyone, particularly if you follow a balanced diet.
• Fast weight loss is only a temporary solution, and in some cases it can be downright dangerous. Fad diets, diet pills, and fasting may help you reduce the number on the scale, but these methods can cause gallstones[21], a reduction in muscle mass, hair loss, and injury to your heart and other organs fairly quickly.
• Losing weight too quickly is dangerous and can have adverse effects on your health. Despite the title of this article, getting into shape is best done slowly. Prolonged excessive weight loss can cause considerable health problems. The safest and most sustainable way to lose weight is to do so slowly and under the guidance of a health professional.

Related wikiHows

• How to Create a Weight Loss Chart
• How to Gain Weight if You Have Diabetes
• How to Reduce Fat Through Yoga
• How to Drink More Water Every Day
• How to Drink More Milk Every Day
• How to Reduce Fat Without Doing Exercise
• How to Reduce Your Carbohydrate Intake
• How to Lose Baby Weight
• How to Prepare Healthy Family Foods While Promoting a Healthier Lifestyle
• How to Eat Healthy for Life
• How to Drink More Water Everyday
• How to Know How Much Sleep You Need
• How to Start Your Own Exercise Regimen and Stick to It
• How to Start Walking for Exercise
• How to Eat Properly
• How to Eat out and Lose Weight
• How to Eat a Healthy Diet Inexpensively
• How to Lose Weight
• How to Get Six Pack Abs
• How to Stick to Your Diet During the Holidays
• How to Avoid Illness or Declining Health with Better Diet and Nutrition
• How to Get Slim While Still Eating Chocolate
• How to Fast to Lose Weight
• How to Lose Weight Before School

Sources and Citations

1. ↑ http://www.ncbi.nlm.nih.gov/pubmed/15833946
2. ↑ http://www.prisoners.com/cwaterd.html
3. ↑ http://www.hollywooddiet.com/
4. ↑ http://www.webmd.com/diet/features/detox-diets-cleansing-body-feature?page=2
5. ↑ http://themastercleanse.org/
6. ↑ http://www.cabbage-soup-diet.com/eating-plan/
7. ↑ http://www.slimming4all.com/salt-free-diet/
8. ↑ http://www.mayoclinic.com/health/hcg-diet/AN02091
9. ↑ http://www.associatedcontent.com/article/540613/body_wraps_and_spa_treatments_that.html?cat=69
10. ↑ http://www.health.harvard.edu/press_releases/sauna_health_benefits
11. ↑ http://www.webmd.com/balance/natural-colon-cleansing-is-it-necessary?page=2
12. ↑ http://www.mayoclinic.com/health/liposuction/MY00079
13. ↑ http://www.choosemyplate.gov/
14. ↑ http://www.acaloriecounter.com/calorie-counting.php
15. ↑ Agriculture Fact Book 98: Chapter 1-A, U.S. Department of Agriculture, 1998
16. ↑ http://www.mayoclinic.com/health/weight-loss/MY00432/DSECTION=mayo-clinic-diet
17. ↑ http://chrisfreytag.com/nutrition-and-exercise/work-out/daily-workout/
18. ↑ http://www.livestrong.com/article/247083-the-most-effective-fast-fat-burning-exercise-routines/?utm_source=popslideshow&utm_medium=a1
19. ↑ http://www.fitnessmagazine.com/workout/lose-weight/burn-fat/8-ways-to-burn-more-fat/
20. ↑ http://www.nejm.org/doi/full/10.1056/NEJMoa0708681#Results
21. ↑ http://www.webmd.com/digestive-disorders/features/gallbladder-diet-foods-for-gallbadder-problems

Article provided by wikiHow, a wiki how-to manual. Please edit this article and find author credits at the original wikiHow article on How to Lose Weight Fast. All content on wikiHow can be shared under a Creative Commons license.